It’s easy to get confused when it comes to health and nutrition. Even qualified experts often seem to hold opposing opinions. There are a lot of diet trends out there and it may be unclear what a real nutritious diet looks like. Yet, despite all the disagreements, a number of wellness tips are well supported by research.

Of course, healthy living can incorporate all of these things (if you want it to), but it doesn’t have to be defined by grandiose displays of health and fitness.

So much of healthy living is really made up of small things we do daily—things that are so small they don’t feel momentous, but that, done consistently over time, add up to produce big results.

1. Don’t drink sugar calories

Sugary drinks are among the most fattening items you can put into your body. This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food. Therefore, when you drink soda, you end up eating more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems. Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects.

2. Avoid processed junk food (eat real food instead)

Processed junk food is incredibly unhealthy. These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people. They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

3. Eat fatty fish

Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients. Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.

4. Take care of your gut health with probiotics and fiber

The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health. A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity. Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria.

5. Make sure to eat enough protein

Eating enough protein is vital for optimal health. What’s more, this nutrient is particularly important for weight loss. High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night.Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels.

6. Don’t smoke or do drugs, and only drink in moderation

If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait. If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.

7. Don’t eat a lot of refined carbs

Not all carbs are created equal. Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess. Studies show that refined carbs are linked to overeating and numerous metabolic diseases.

8. Lift heavy things

Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity. The best approach is to lift weights, but doing bodyweight exercises can be just as effective.

9. Track your food intake every now and then

The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker. It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients. Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet.